How to do Leg Extensions with Bands

A leg extension is simply extending your leg from a bent position. This simple workout involves as many as four muscles located on the front of your thigh, namely the rectus femoris, vastus intermedius, vastus medialis and vastus lateralis. Leg extensions are typically done on specially designed leg extension machine, but there are a number of ways to replicate these workouts, just in case you don’t have leg extension machine available. One of the easiest ways to do leg extensions at home is with resistance bands. Here are a few leg extensions that you can do with resistance bands to strengthen your quadriceps and protects your hips and knees from injury.

SQUATS

Squats performed with a resistance band help improve both your knee extension and hip flexion. Stand on the floor with your feet spaced shoulder width apart and toes pointing forward. Place the resistance band under your feet and hold its ends in your hands. Now, with your palms facing forward, bring your hands up to shoulder level and flex your knees as if you are going to sit in a chair. As you bend, keep your back straight and your feet flat on the floor; however, do not let the knees move past your toes. Now shifting your maximum weight to your heels, return to the starting position. Repeat 12 times for a set. Start with one set and work your way up to three sets in a session.

LYING LEG EXTENSION

Lying leg extension works on the muscles in your quadriceps that help you extend the knees. Lie face down on the floor or an exercise mat and bend your right leg toward the ceiling. Now cross the band over the right foot in such a way that it pulls the ankle closer to your hip. Hold both ends of the resistance band in your hand, from over the right shoulder, and hold them firmly on the floor. Gradually straighten your flexed knee against the resistance of the band. Once the toe touches the floor, return to the original position. As you do this exercise, make sure your knees remain together and on the floor. Repeat 12 times for a set and then switch legs.

SEATED KNEE EXTENSION

If you find it difficult to perform lying leg extension, try seated knee extension. Tie one end of the band to the back leg of the chair, and the other around the arch of your right foot, with a loose knot. Position the knot in such a way that when you sit on the chair and place your foot on the ground, the band is tight. Straighten your right foot working against the resistance of the band. Once your leg is fully stretched, return to the starting position. Repeat 12 times for a set before switching legs.